Kalamazzo's Fit Body Boot Camp's online newsletter for December 2017
HOW I STRIVE TO HELP PEOPLE JUST LIKE YOU Reach Their Full Potential YOUR KALAMAZZO FBBC EXCLUSIVE JOURNAL 4026 SWestnedge Ave. Suite 1, Kalamazoo, MI, 49008 — www.fitbodykzoo.com
Ever since I started running my own gym, my goal has been beyond just helping people get fit. I strive to create a space not only where people can work on their physical fitness, but where they can feel in control of their lives, restore their faith in their abilities, and spend time with like-minded and supportive people without worrying about whether they’ll be judged or looked down upon. I’ve helped dozens of people transform their self-perception and realize goals they never thought were possible, but a few cases in particular stick out to me, truly giving me purpose in the work I do. One client’s story is especially important, not so much because I helped her shed a few pounds or lift heavier weights, but because her transformation took place as much internally as in her physical fitness. The first time she walked through the doors, I could tell she was tangling with something going on. For weeks, while the group would work together and chat with one
“ ” “Personally, as a person who’s struggled with my own social anxiety and confidence in the past, it means the world to create a space that facilitates such a meaningful, positive change in someone’s life.”
noticed shifts in the way she carried herself, an eagerness to communicate and connect with those around her, and a confidence that had been entirely absent in the months before. It was one of the most dramatic and pronounced shifts in personality I’ve ever seen. She’s still with us, and she has done a complete 180 fromwho she was before. Now, she’s a source of energy for others, comfortable with herself and her abilities, and a happier person overall. Of course, I can’t take credit for a metamorphosis like that. In the end, it always comes down to the person and the lengths they’re willing to go to achieve their goals. Plus, it really helps to have a supportive group of people like we do with the fit fam. Personally, as someone who’s struggled with my own social anxiety and confidence in the past, it means the world to create a space that facilitates such a meaningful, positive change in someone’s life. I know that control and confidence can be hard to muster. That’s why I’m so grateful to have the opportunity to offer both to all the awesome people just like you who come in and kick butt day in and day out!
another, she’d be off by herself, closed off from the others. I engaged her in deep conversations, and over a fewmonths, she gradually began to trust me and tell me her story. Her goal for the boot camp
was awesome: to be a badass both inside and out. I discovered that she’d always struggled with her self-confidence, constantly finding it difficult to convince herself that she was worth the effort. Even worse, others in her life reinforced these negative perceptions, keeping her down when all she needed was support. Even at the beginning, she’d put in the work, but as the months went on, I saw her focus intensify as she became more engaged and dedicated to her goal. When she started opening up to the others in the class, it was clear something special was happening. I
–Adrian Shier
December 2017
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2 MYTHS YOU PROBABLY BELIEVE ABOUT BURNING FAT
Myth: If you work out all the time, you can eat whatever you want
Last month, we covered three of the biggest fitness myths that everybody seems to believe. But when it comes to burning fat and losing weight, there’s no shortage of bad advice out there. Here are two more fitness fallacies to eliminate from your repertoire. Myth: Calories are king Today, it seems everybody’s obsessed with counting calories, and to some extent, this makes sense. After all, it’s an undeniable fact that if your caloric intake is outmatched by the calories you burn, you’re going to lose weight. But this kind of thinking breaks down when you realize that all calories aren’t actually created equal. Nobody is going to argue that pounding a 600-calorie caramel milkshake at lunchtime will curb your cravings as effectively as a 600-calorie salmon fillet with a side of spinach. It’s true that counting calories has been shown to help certain individuals stay on track, but there are just as many people that find it to be a cumbersome, complicated process, forcing them to prematurely jump ship on their weight-loss journey.
Okay, so maybe you don’t have to count every calorie you ingest, but you will have to reign in your diet a bit. And no, that doesn’t mean you should go look up the latest hyper-intense fad diet and attempt to stick to it religiously. For nearly all of us, this is a recipe for failure. In addition, don’t bother with a detox; studies show they can actually cause us to gain weight as our body scrambles to stop itself from starving. For most people, a good first step can simply be to cut out processed foods and other common offenders. A general rule of thumb is that if you can imagine growing it in a garden or buying it from the butcher shop, you’re in the clear. Honestly, though, there’s no blanket solution that will burn off your excess fat like butter. You need to figure out a realistic diet and exercise routine that works for you, and that you can stick to for the long run.
“KFBBC has literally changed my life for the better! I have struggled with the ups and downs of my weight after giving birth to six beautiful babies over a 12-year time period. “I was diagnosed in April with skin cancer and quickly realized I needed to make some life changes to better myself. In May 2017, I made the decision to walk through the doors a KFBBC and never looked back. I was hooked from day one and began working out daily. I have found great inspiration from all the coaches and other like-minded individuals who have pushed me and believed in me, even when I didn’t always believe in myself. “I love the newfound strength I have, not only on the outside but also on the inside. I am so thankful and grateful to have found such an amazing place!” –Kitty Coburn
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Why the Country’s Gone Crazy for the KETO DIET
It seems like new diet trends start to show up in the news every year, with a horde of diet evangelists following close behind. But almost always, these dieting trends are a flash in the pan, and the masses jump onto the next weight-loss train as soon as it arrives. However, there’s one diet you’ve probably heard of with a little more staying power. It’s called the ketogenic diet, or “keto,” for short, and it may be the answer to many fair-weather dieters’ woes. The keto diet involves eating mostly foods with high fat content, such as red meat, bacon, butter, nuts, and healthy oils, while keeping carbohydrate intake to an absolute minimum. Fruit, root vegetables, wheat, and sugar must be almost entirely eliminated. Normally, the body uses glucose derived from carbohydrates as its primary fuel source. Unused glucose is converted to glycogen and stored in the liver, where it turns into fatty adipose tissue as the glycogen stores overfill. Basically, the keto diet keeps carbohydrate intake
so low that the body is forced to search for another source of energy to keep everything moving. So, the body shifts frommetabolizing mostly glucose to metabolizing fats instead. During a process called ketosis, the liver takes fatty acids from the body’s stores and convert them to ketones, which it then “learns” to utilize as its main fuel source. In this way, fat stored in the body is burned away to fuel physical activity. It’s a decidedly extreme diet — to maintain ketosis, strict avoidance of any and all carbs is vital — but there’s plenty of science to back it up. One 2003 study published in the New England Journal of Medicine found that severely obese participants who kept a strict low-carb diet lost nearly three times as much weight as their low-fat counterparts. However, it’s far from foolproof. As the start of ketosis, you’re essentially starving the body of its previous main fuel source, resulting in sleepiness and weakness until it acclimates to running on ketones. Afterward, proponents say you’ll start to feel satiated and energetic. But, keto can cause problems for high-intensity exercise and strength training, which depend on stored carbs for fuel. Some experts even argue that the diet is dangerous, causing the body to enter “starvation mode.” It can even cause a host of other problems, including making it even harder to lose weight. Whether you’re a proponent or a detractor, it’s clear the keto diet is here to stay, at least for a while. But before embarking on your fat-burning journey, consult with your physician to learn whether ketosis is a safe option for you.
AB BUSTER
THAI SPAGHETTI SQUASH WITH PEANUT SAUCE
INGREDIENTS
• • • • • •
1 medium spaghetti squash
Peanut sauce: •
Olive oil
1 (14-ounce) can coconut milk ¾ cup unsweetened peanut butter
Salt
• • • • • •
1 garlic clove, minced ¼ cup chopped parsley
¼ cup coconut sugar 2 tablespoons soy sauce 2 tablespoons white vinegar
2 tablespoons crushed peanuts
2 teaspoons sesame oil
DIRECTIONS
2 teaspoons red curry paste
1. Preheat oven to 350 F. Halve squash and scoop out seeds. 2. Drizzle inside of squash with olive oil and sprinkle with salt. Place squash on baking sheet and roast for 25 minutes.
heat and simmer for 5 minutes, stirring constantly.
5. Heat skillet over medium heat. Add garlic, parsley, and 1/4 of the peanut sauce and combine. 6. Add spaghetti squash and crushed peanuts. Stir to combine until heated through, about 2 minutes. Once served, drizzle with more peanut sauce.
3. Let cool. Using a fork, scrape out spaghetti squash strands.
4. Place sauce ingredients in saucepan and bring to boil over medium-high heat. Lower
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4026 SWestnedge Ave. Suite 1 Kalamazoo, MI 49008
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
KALAMAZOO
Providing a Space for Personal Growth Page 1
Do You Believe These Weight-Loss Myths? A Boot Camp for All Bodies Page 2 The Keto Diet: Does It Work? Thai Spaghetti SquashWith Peanut Sauce Page 3
Events in Kalamazoo Page 4
WHAT TO DO IN KALAMAZOO
If you have a little space on your holiday calendar after all the shopping and parties, be sure to check out these amazing local events. They’re guaranteed to fill you with cheer!
Zoolights When: Dec. 15–23 Where: Binder Park Zoo, Battle Creek
Every year, Binder Park Zoo adds some holiday cheer by lighting up the walkways with animal-themed displays. The exhibits feature animals that are no stranger to the cold. There are free carousel rides, special holiday activities, and a chance to meet Santa and his animal friends. If you have kids, they’ll definitely enjoy this winter wonderland.
Holly Jolly Trolley When: Nov. 29 through Dec. 31 Fridays: 4–10 p.m. Saturdays: 11 a.m. to 10 p.m. Sundays: Noon to 5 p.m.
NewYear’s Fest When: Dec. 31, 5:30 p.m. to midnight Where: Bronson Park, Kalamazoo
Speaking of shopping, there’s no better mode of transportation for holiday shoppers in downtown
Kalamazoo than hopping on the Holly Jolly Trolley. With stops throughout the city, these San Francisco-style trolleys make the chore of finding the perfect gift a delight. And it’s totally free of charge. Hours are extended as Christmas nears to accommodate all those last-minute shoppers. You can visit downtownkalamazoo.org to view a route map and full hours of operation.
There’s no better place to celebrate the arrival of 2018 than at NewYear’s Fest. Featuring bands of all genres, comedy, magic shows, food, and fireworks, it’s the city’s premier NewYear’s Eve celebration. You can purchase custom buttons that grant admission for $7, beginning Dec. 15. Go to newyearsfest.com for a full list of performers and events. You won’t want to miss this awesome party!
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